There have been a couple recent deaths in marathon races. In 2011 marathon deaths have been reported of a 35-year old in Chicago, 32 year old in San Antonio, 27 year old in Toronto, 32 year old in Montreal, and a 58 year old in savannah. These deaths are making some runners now worry about running long distance races?
I remember reading an article in NYT about this issue of runners dying from heart attack a few years ago. One of the conclusions was “The risk of dying on a marathon course is twice as high if you drive it than if you run it”.
Runners World magazine resident doctor wrote on this topic (Heart attacks) and he adviced all runners to look out for the following tale tell signs of an imminent heart attack when running.
Listen to your body and stop for chest pain or pressure; pain or pressure in your arm, neck, or jaw; skipping or irregular heart beat; or unusual breathlessness, loss of energy, or fatigue.
If you have an event, like blacking out or feeling dizzy while exercising or feeling your heart flutter or race, report it to your physician for evaluation. Also be aware that “heartburn” during exercise may not be from your stomach and can be your heart.
In order to build endurance to complete a half marathon comfortably you need to work on your aerobic fitness, mental stamina and physical fitness.
Half Marathon Endurance Tip 1 : Mileage
The way to go about those three is doing enough mileage. Ask any fast marathoner how much they run and you are sure to get something like, upward of 120 km a week. If 120 km sounds too much, start small, aim at 20 km then 30, 40, 50 km like that.
Half Marathon Endurance Tip 2 : Long Run
Once per week you should run a long run. The distance should be anything from 15 km to 20 km. The long run is done at slow steady pace, just go out thee and have fun at your own pace. The long is critical to your half marathon performance as it provides you with the aerobic fitness.
Half Marathon Endurance Tip 3 : Speed Work
Speed work is about trying to push your body beyond its limits. It helps in improving running efficiency. Ideally these sessions should be done on a track or flat grass oval. It about running at a fast pace.
Half Marathon Endurance Tip 4 : Diet
Remember to fuel your body. Eat healthy foods and make sure you eat enough. Have a small meal before going out for a run.
Half Marathon Endurance Tip 5 : Water
Stay hydrated. Lack of water is one of the main cause of fatigue
Half Marathon Endurance Tip 6 : Rest
Rest is very important in any training program. Rest allows your body to recover from fatigue and minor injuries. The body regenerates during rest. It is also important to reduce your training days before a race.
Running is quite tough mentally. The biggest challenges being boredom, staying motivated and fatigue. Everyone has their own mental ability. While the strong-minded will cope with the boredom and fatigue better, others may need more support.
Mental Stamina To Cope with boredom
In the case of boredom, one idea is to get a running partner or join a running club. A running partner can really help you through the bad patches.
Mental Stamina for Staying Motivated
It can sometimes be hard to get motivated, but if you’ve set realistic, achievable short, medium and long-range goals, that should help.
Mental stamina to cope with fatigue
As for developing mental stamina to cope with fatigue, one idea is to play tricks on your mind. Don’t focus on the finish line instead set small targets. It could be a tree, a hill or any other landmark on the road. Tell yourself you will have to reach, once you reach that point now focus on the next target. That way you will surely make it to the finish line.
Lastly, the only method that guarantees 100% mental stamina is to keep running. The more you run, the more your mind adjusts to the mental stress of running.
Running stamina is very important in running. Running stamina is the ability to maintain running without fatigue. The key to building running stamina is making your body strong. It is only when your whole body is strong can you become a better and more efficient runner.
When it comes to running stamina you have to go out there and run, run and run more. Unfortunately, there are no shortcuts to this — it really is a case of getting out there and running as much as possible.
How to Build Running Stamina
In the following video, guys from livestrong.com share running stamina tips that will improve your staying power.
Researchers have actually quantified the nutritional consumption of riders in the Tour de France (1991 Tour), and the Tour of Spain (1998 Tour), and measured that riders average a daily food intake of 4,000 to 8,000 calorie
Daily carbohydrates consumed by a Tour De France rider
It is estimated that the Tour de France requires a carbohydrate intake of 13 g/kg (6 g/lb.) of body weight, and they need to intake these amounts day after day.
Another interesting analysis is from sports scientists.They have a neat anaylsis on how much a 78Kg rider will need to consume to avoid fatigue and remain competitive. Read it at sports scientist
The more you train the stronger you get, but when training gets too much it leads to fatigue. When fatigue builds up you experience reduced performance and risk sudden training injury. It is important to take breaks from your regular training to allow muscle recovery.
Tips for speedy muscle recovery
Take a complete rest from training – missing one or two days cant hurt?
Hot baths with bath salts,
Stay hydrated day in day out
All the above will all add to the big picture of good recovery and reducing injury.
The tips can also be followed by runners who want a speedy recovery from a half marathon or a full marathon.
The marathon is becoming more popular, according to latest statistics over 420,000 American runners finished the distance in 2007.
If your goal is to run and finish a marathon, let me remind you, finishing the 26 miles is a big challenge. Training for the full marathon, usually the programs are anywhere between 4 and 5 months long.
How to run
Learning how to run for a marathon is more than running around the block, You have to learn how to run, you have to learn how to and when to conserve your energy, when to give it that last blast. You can only learn this by getting out and running.
Learning about a runners nutrition
Another important area is nutrition. You need to eat right while you train for the marathon. A nutritional balance of carbohydrates, proteins and essential minerals is important. This will help in replacing lost energy and repair of tissues.
Learning about Injuries
Running injuries are part of running, you cant escape them. As you train you will suffer injuries, dont let them discourage you. When injuries happen, take a complete break from running and seek treatment. The first step of treatment is ice the injured area and maybe take a pain killer. If that doesn’t work seek medical help.
Remember to take rest days. This will allow your muscles to recover from fatigue.
Staying hydrated is also important. Make sure you are drinking enough water during training and also after your runs. Proper hydration is important for proper functioning of the body and it helps to prevent running injuries.
Talk to running experts
It wouldn’t hurt to set up a meeting with a personal trainer if you’re really committed to doing one of those 26.2 mile runs. If you dont know where to find a personal trainer, talk to fellow runners. Most runners are friendly people and are willing to give a hand.
Am starting my training for 2009 Stanchart Nairobi marathon. I have had a seven months rest from serious running. During that time I learn’t how to swim.
My running goal this year is to finish the 2009 stanchart marathon in a time of around 2.45. My personal best is 2.56. I will be a smiling runner if I can be able to shelve 10 more minutes from my PB.
Am confident I can run faster. At the finish line of 2008 Stanchart marathon my legs felt strong, no fatigue & no cramps. I had this feeling that I could still keep running another 10k.
Taking My Running To the Next level
This year I will build on the strength of my three years of marathon running. I believe my body is now physically strong and it can cope with stress of more weekly miles and faster running.
Advantages of many months of training
To reach to my goal am dedicating 5 months of serious training. More training time means, no over training, more rest and fewer running injuries. If I suffer the unfortunate injury at least I will have enough time to recover.
In the month of June I will focus on cardiovascular fitness. I will do this by accumulating as many miles I can at a slow pace. I will also assessing my physical condition to see whether I might be carrying a running injury that I might not be aware of.
In July, that is when I will start on speed work. Am yet to decide on my actual mileage and exact tactics so keep reading as I will keep posting my plans and progress.
I was reading the Sports pages of my newspaper this morning and they had an article about Tennis star Roger Federer who has just announced he has decided to take a break from tennis due to fatigue.
2008 was the year Roger Federer was supposed to win all grand slam tournaments but at the end he won only US Open. After winning the US open he admitted it was the only time he had felt stronger and fresher.
He then adds “I want to remain at the top of the game for many more years to come and go after the No. 1 ranking again,” he said. “In order to do that, I need to get a proper rest and get strong again so that I am 100 percent fit for the remainder of the year or next year.”
Signs and Treatment of fatigue.
The primary indicators of fatigue in athletism are reduced performance and frequent injury. Taking a rest from training is the best treatment for fatigue because it allows your muscle fibres to heal from the tears that happen during strenuous training.